Signs you’re going into perimenopause

With every new chapter in womanhood, there comes change—and perimenopause is no exception. It’s uncharted territory. But if there’s one thing for certain, being informed makes all the difference. Knowledge is power. Whether you’re in the midst of your fertile years or perimenopause is approaching fast, understanding your body's changes empowers you to navigate this journey with ease. 

What Is Perimenopause?

At its core, perimenopause is the transition leading up to menopause. It’s characterized by fluctuating hormones that impact our cycle, mood, and overall vitality. It typically begins in our 40s (though it can start earlier or later), and it lasts 3-4 years—depending on the estrogen and progesterone’s gradual decline. Research shows that this time period influences everything from our metabolism and cardiovascular health to brain function and emotional well-being.

Common Signs of Perimenopause

• Irregular periods: Shorter, longer, heavier, or skipped cycles.
• Hot flashes & night sweats: Sudden waves of heat and sweating, often disrupting sleep.
• Mood swings & anxiety: Increased irritability, sadness, or difficulty handling stress.
• Sleep disturbances: Trouble falling or staying asleep, often due to cortisol imbalances.
• Brain fog: Forgetfulness, difficulty concentrating, and mental fatigue.
• Vaginal dryness & decreased libido: Reduced estrogen can cause discomfort and lower sex drive.
• Weight changes: Unexplained weight gain, particularly around the midsection, due to shifts in insulin sensitivity and muscle mass.

5 Healthy Habits to Support the Transition

The good news? Lifestyle choices can help ease perimenopausal symptoms and support hormonal balance. Science-backed strategies can empower you to feel your best during this transition.

1. Prioritize a Nutrient-Dense Diet

Managing perimenopause symptoms starts with nourishing your body with whole foods. Fill your plate with vegetables, fruits, lean proteins, and healthy fats for balanced nutrition. Foods like flaxseeds, non-GMO soy, and lentils offer phytoestrogens that may ease symptoms. To stabilize blood sugar, pair complex carbs with protein and healthy fats, keeping energy steady and mood swings at bay. Probiotic-rich foods like yogurt, kimchi, and sauerkraut support gut health, digestion, and hormone balance. Finally, add anti-inflammatory foods such as turmeric, ginger, and fatty fish to help with inflammation and so you can feel your best during this transition.

2. Consider Key Supplements

Here’s a look at some powerful nutrients and herbs to support you through perimenopause:

• Calcium and vitamin D: They’re key for strong bones as estrogen levels decline, helping lower the risk of osteoporosis.
• Omega-3s: Found in fish oil and flaxseeds, these support brain health, reduce inflammation, and keep your mood steady.
• Magnesium: Works wonders for regulating cortisol, improving sleep, and easing anxiety. 
• Black cohosh and Vitex: Two herbal powerhouses with promising research showing they can help ease hot flashes and hormonal fluctuations.

3. Move Your Body

Incorporating diverse forms of exercise into your routine during perimenopause offers a powerful way to support your body through this transition. Strength training is a game-changer for maintaining muscle mass, bone density, and metabolism (which naturally decrease during this phase). That said, low-impact exercises—like yoga and Pilates—help improve flexibility and nourish the nervous system, providing a calm counterbalance to stress. Last but not least, don’t underestimate the importance of walking. Cardiovascular activities enhance heart health, lift mood, and provide a natural energy boost.

4. Optimize Sleep & Stress

Take control of your nights by creating a calming routine: dim the lights, ditch the screens, and unwind with a book and magnesium. Limit caffeine and alcohol to avoid sleep disruptions and hot flashes. Find relaxation techniques you enjoy (i.e. meditation, deep breathing, or journaling) to reduce stress and build resilience. When possible, prioritize self-care with massages, acupuncture, or time in nature. Restoring emotional balance is essential for navigating perimenopause with strength and grace.

5. Hydration & Herbal Support

Staying hydrated is especially important during perimenopause, as it helps combat dryness, bloating, and fatigue—common symptoms during this phase. Herbal teas like chamomile, peppermint, and ginger can support digestion, balance fluctuating hormones, and promote relaxation. Adaptogens (i.e. ashwagandha and rhodiola), can help your body better adapt to stress while boosting energy levels. These simple, natural solutions can help ease the transition and support your overall well-being during this transformative time.

Embracing the Transition

To bring this full circle, perimenopause isn’t something to fear! It’s a natural shift toward a new phase of life. With the right knowledge and tools, perimenopause can be an empowering period of self-discovery and renewal. By supporting it with nourishing foods, movement, mindfulness, and self-care, you can thrive during perimenopause and beyond.